Why it's on the list: For many lifters, this is the quintessential triceps burnout move, and for good reason. It effectively targets the lateral head, is easy to perform—just don't let your arms drift from your sides!—and lends itself easily to dropsets.

Cable rope push-down, triceps exercise gif

Cable Push-Down Variations for Triceps Growth:

In your workout: Since this is a single-joint or "isolation" exercise, do it toward the end of your workout for 3 sets of 10-12 reps or slightly higher.

Tricep Workout Tricep